In this episode of The Leo Alves Podcast, I'm sharing 10 observations I've made from a decade of coaching people with different goals, personalities and lifestyles.

I talk motivation, confidence, self-discipline, expectations, personal growth and why understanding the person behind the fitness goal is often just as important as understanding the goal itself.

Book a Consultation Call
1:1 Online Coaching
14-Day Fat Loss Kick-Starter
Free Fitness Guides
"Your Fat Loss Journey Starts Here" Book
Instagram
Threads
YouTube
Tools I Use for Training, Work, and Daily Life

Timestamps:
(00:14) Coaching Background
(02:45) Why Accountability Matters
(06:16) Hidden Real Obstacles
(10:01) Success Does Not Transfer
(12:32) Clients Too Self Critical
(15:47) Underestimating Potential
(17:34) Action Builds Confidence
(19:00) Different Motivations Same Goal
(19:34) Same Plan Different Results
(20:26) People Remember Feelings
(21:55) People Are Complex
(24:42) Wrap Up And Next Steps

If you only had 3 hours a week to work on your fitness, what should you actually prioritise? In this episode, I break down exactly how I’d structure those 3 hours to get stronger, build muscle, improve fitness and support fat loss without overcomplicating things. I cover full-body strength training, progressive overload, cardio, daily movement, protein, calories, recovery and why you probably need less exercise than you think to make solid progress.

Book a Consultation Call
1:1 Online Coaching
14-Day Fat Loss Kick-Starter
Free Fitness Guides
"Your Fat Loss Journey Starts Here" Book
Instagram
Threads
YouTube
Tools I Use for Training, Work, and Daily Life

Timestamps:
(00:14) Sick Week and Rest Lesson
(02:41) Consistency and Backlog Plug
(03:22) Spotify Reviews Request
(04:06) Define Getting Fit
(05:03) Prioritise Strength Training
(06:26) Full Body Split Setup
(08:16) Compound Movement Patterns
(09:16) Progressive Overload Basics
(11:47) Stop Switching Exercises
(12:46) Train Hard Not Max
(14:55) Daily Movement Outside Gym
(17:57) Cardio in Small Doses
(19:12) Nutrition Calories Protein
(20:54) Boring Repeatable Plan
(23:06) Long Term Progress Mindset
(24:30) Wrap Up and Final Ask

In this episode, I explain how to find your maintenance calories, manage scale fluctuations, stop tracking without losing control and prevent your weight from gradually creeping back up.

Book a Consultation Call
1:1 Online Coaching
14-Day Fat Loss Kick-Starter
Free Fitness Guides
"Your Fat Loss Journey Starts Here" Book
Instagram
Threads
YouTube
Tools I Use for Training, Work, and Daily Life

Timestamps:
(00:30) Maintaining After Fat Loss
(02:23) Why The Journey Continues
(03:24) Maintenance Is A Skill
(05:42) Reverse Dieting Debate
(09:14) Finding Maintenance Calories
(11:09) Scale Spikes Explained
(12:24) Use A Weight Range
(13:55) How Often To Weigh
(17:19) Habits To Keep
(18:58) Tracking Calories Long Term
(21:07) Holidays And Eating Out
(24:23) Preventing Regain And Wrap Up